4 x 50 Choice @ 2:00 - superspeed turnover to the middle, EZ to the wall
Did Fly to the middle, EZ Free to the end

300 Free EZ
(500/2200)

2 x 50 Free @ 3:00 AFAP like you're anchoring a come from behind relay
I think I went :30 or so on these from a push.

200 Free EZ
(300/2500)

4 x Dive 50s and walk back around @ coach's sendoff
Did Fly Sprints to the middle, cruised Free to the wall
(200/2700)

-----------------------
2700 LC Meters

Went over for a final group sit-down talk w/ coach John, for last minute reminders about rest, nutrition, and mainly hydration. With the 102+ degree days, we have to keep downing fluids. It's gonna be fast and fun this weekend. I've never been to the pool, but that doesn't matter. It has water, and that's about all I need to race!

Good luck James! I've got the PNS Champs this weekend as well. I'm only swimming the 1500 which is on Sunday (only event I qualified for).

PNS has some tough qual. times for sure! I talked with one of the kids from Bainbridge when he was here two weeks ago, and he was trying to make the cut in the 100 Fly - a 1:01.something!!!! LONG COURSE!!! WTF?!?!?!??!? Luckily my LSC doesn't have a big population.